MYO REP TRAINING FOR HYPERTROPHY⭕️ ⁣

Myo Reps have been popularized by Borge ***erli around 2008: it's pretty much a rest-pause training method, based on current research model on hypertrophy. ⁣⁣
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Personally I've been using this style of training for my accessory/isolation work and I would not suggest to use it for compound lifts. ⁣⁣
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How does it work?⁣
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First of all, research has shown that hypertrophy can be achieved with similar results when training with heavy, moderate and light loads (as long as taken to failure). ⁣⁣
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This because all these methods mentioned can meet the required criteria: (1) recruiting higher threshold muscle fibers and (2) exterting high level of effort the each repetition, (fibers contract at a slow speed), which lead to the hypertrophic cascade of events.⁣⁣
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Myo Reps Training is a training method that aims to reach muscular failure with light load (40-50% of 1RM) but without the hassle of having to perform countless sets/reps:⁣
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1) The first set is the "Activation Set": light loads won't recruit high threshold motor units from the get go, so you'll need to get there by performing 15-20 reps with the 40% of your 1RM. As lower threshold muscle fibers fatigue, higher ones are recruited.⁣⁣
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2) Cluster Sets/Mini Sets: Each set after the first one is usually 1/4 of the total reps of the activation sets. If you did 20 reps on the first one, then you'll do 5 for the next mini sets. You stop the exercise when you reach failure/can't complete the required amount of reps for the mini-sets.⁣⁣

💡Use Autoregulation to dictate the rep scheme for your cluster sets: if you're feeling tired, even mini sets of 4-5 work. Don't fall in love with having to do "5 reps" for each cluster. What matters is that you reach high levels of effort/task failure. ⁣
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Here are a few examples of when you should stop the set: ⁣
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20, 5, 5, 5, 4 ✅⁣⁣
20, 5, 5, 4 ✅⁣⁣
20, 3, 3, 3, 3, 2 ✅⁣⁣
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3) You want to rest for about 3-5 deep breaths (15-25 secs) in order to maintain the muscle fibers fatigued and stronger threshold motor units recruited. ⁣